Vegetable Quiche Cups To Go


I got my swagger back, I’m planning healthy meals for the week. Tomorrow for breakfast I’m having Vegetable Quiche Cups to Go!  I got the recipe from the South Beach Diet book, but tweaked it. Here it goes.


Big handful of Fresh spinach leaves
3/4 cup liquid egg substitute
3/4 cup shredded reduced fat cheese
3 diced mini sweet peppers
1/4 cup of diced onions
3 drops of hot sauce (optional)


Microwave the spinach leaves in the bowl with a little water in the bottom for 2 minutes. Drain the excess water.

Line 12 cup muffin pan with foil baking cups.  Spray the cups with cooking spray.  (My muffin pan is non-stick, so I sprayed directly in the pan, and they came out fine.)

Combine the egg substitute, cheese, sweet peppers, onions, and spinach in a bowl.  Mix well.

Divide evenly among the muffin cups.

Bake at 350 F for 20 minutes, or until a knife inserted in the center comes out clean.

Carli’s Tips:

*Quiche cups can be frozen and reheated in the microwave.

* Use Any combination of appropriate vegetables and reduced-fat cheese.

*The original recipe calls for 1 package of frozen chopped spinach, but I think fresh spinach always tastes better.  The original recipe also said to use diced green peppers, but sweet peppers taste great!

Nutrition Facts:

Per serving: 77 Calories, 9 g Protein, 3 g Carbs, 3 g Fat, 2 g Fiber




  1. I am adding this to my rotation. I love the SB baked eggs too (same concept above, except I dont pre-cook my spinach, with a cracked egg on top). Yummy!!!!

  2. Lashaune, I wasn’t sure if I had to pre-cook the fresh spinach or not. The original recipe said to pre-cook the frozen spinach. I’ll try your baked eggs. These Quiche Cups are still yummy on day two, they reheat well.

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